Amplify You, 368B, Cold Crown Business Centre, Al Siddique Road, Al Khabeesi, Deira, Dubai (2025)

08/01/2023

It can be really disappointing when you try something new and it doesn't have the effect you had hoped for.

Their is so much BS in the fitness industry and that BS can be one of the biggest influences for demotivating people, especially those that are trying hard to lose weight.

Most of the rubbish people spout scientifically can't happen so you fail before you begin.

If you have done something before that works, repeat it.

Then once you have lost the weight you wanted to lose work with a coach that will help you make lifestyle changes that keep it off.

My clients find that the best way to lose fat is to eat in a calorie deficient and here's how you can get started...

Diet on the highest calories possible

🍕 Eat as close to your current diet as you can

Work out how many👀 calories you need to eat using a free calculator

Link in my bio ☝

or Dm me

𝐂𝐀𝐋𝐂𝐔𝐋𝐀𝐓𝐎𝐑

and follow the steps

This will give you your maintenance calories and a protein target.

Eat at maintenance for a week

If you lose weight stay at maintenance

If you stay static drop your calories from maintenance by 10-15% and eat at the new level for two weeks

Each time your weight loss stalls (if you have been adherent) drop again.

07/01/2023

The best diet for weight loss is...

𝐨𝐧𝐞 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐚𝐝𝐡𝐞𝐫𝐞 𝐭𝐨.

If it’s too restrictive you will fail.

If your not eating in a calorie deficit you won’t lose weight.

Make a start now by working out your maintenance calories

Either use the link in my bio or DM the word Calculator and follow the simple steps.

As an added bonus if you take action today I will also send you the My Fitness Pal guide free of charge, usually $49.95

Once you are eating in calorie deficit its time to lift weights

3-4 sessions of resistance training will give you that over all toned physique rather than that...

𝐒𝐊𝐈𝐍𝐍𝐘 𝐅𝐀𝐓 𝐋𝐎𝐎𝐊

06/01/2023

If you change too many things you will lose motivation

Keep it simple and make one change at a time....

𝐒𝐞𝐭 𝐚 𝐫𝐞𝐚𝐥𝐢𝐬𝐭𝐢𝐜 𝐭𝐚𝐫𝐠𝐞𝐭 𝐨𝐟 𝐥𝐨𝐬𝐢𝐧𝐠 𝟎.𝟓-𝟏.𝟎𝐤𝐠 𝐚 𝐰𝐞𝐞𝐤

Work out how many calories you need to eat using a free calculator

Link in my bio 👆🏼

or Direct Message Me the word...

𝐂𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐨𝐫

and follow the steps

This will give you your maintenance calories and a protein target.

Eat at maintenance for a week

If you lose weight stay at maintenance

If you stay static drop your calories from maintenance by 10-15% and eat at the new level for two weeks

Each time your weight loss stalls (if you have been adherent) drop again.

Once you have mastered this 🖕 pick another lifestyle change

Steps
Sleep
Tracking
Meal removal - maybe just skip breakfast for 4 weeks...
Food swaps
Weight training (resistance)
Water (hydration)
Sunlight
Cardio

Any questions just ask 😀

05/01/2023

If weight loss is your goal

Don't make the same mistake as last year

don't look to lose 15kg, change your whole eating plan, and try and train 7 days a week

keep it simple and make a couple of changes you can stick to....

𝐒𝐞𝐭 𝐚 𝐫𝐞𝐚𝐥𝐢𝐬𝐭𝐢𝐜 𝐭𝐚𝐫𝐠𝐞𝐭 𝐨𝐟 𝐥𝐨𝐬𝐢𝐧𝐠 𝟎.𝟓𝐤𝐠 𝐚 𝐰𝐞𝐞𝐤

Work out how many calories you need to eat using a free calculator

Link in my bio 👆🏼

or Direct message me

𝐂𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐨𝐫

and follow the steps

This will give you your maintenance calories and a protein target.

Eat at maintenance for a week

If you lose weight stay at maintenance

If you stay static drop your calories from maintenance by 10-15% and eat at the new level for two weeks

Maybe just skip breakfast for 4 weeks...

Each time your weight loss stalls (if you have been adherent) drop again.

𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐲𝐨𝐮𝐫 𝐬𝐭𝐞𝐩𝐬 𝐚𝐧𝐝 𝐭𝐚𝐤𝐞 𝐭𝐡𝐞 𝐬𝐭𝐚𝐢𝐫𝐬.

𝐆𝐞𝐭 𝟖 𝐡𝐨𝐮𝐫𝐬 𝐨𝐟 𝐬𝐥𝐞𝐞𝐩 𝐚 𝐧𝐢𝐠𝐡𝐭

Any questions just ask 😀

04/01/2023

As the post mentions, the best diet for weight loss is...

𝐨𝐧𝐞 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐚𝐝𝐡𝐞𝐫𝐞 𝐭𝐨.

If it’s too restrictive you will fail.

If your not eating in a calorie deficit you won’t lose weight.

Make a start now by working out your maintenance calories

Either use the link in my bio or DM the word Calculator and follow the simple steps.

As an added bonus if you take action today I will also send you the My Fitness Pal guide free of charge, usually $49.95

03/01/2023

𝐖𝐡𝐚𝐭 𝐢𝐬 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐝𝐢𝐞𝐭?

All diets work by restriction

be that fasting (so time)

macronutrient carbs, protein, or fats, �

Whole food groups so vegan, paleo, vegetarian, carnivore

Everyone is different so the Diet that will work best for you is the one that you can adhere to, generally the one closets to your current diet.�

If you enjoy fasting, then do that

If you find it easier to count Calories, do that

If intuitive eating works well, do that

𝐘𝐨𝐮 𝐬𝐭𝐢𝐥𝐥 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐞𝐚𝐭 𝐢𝐧 𝐚 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐝𝐞𝐟𝐢𝐜𝐢𝐭 𝐟𝐨𝐫 𝐚𝐧𝐲 𝐨𝐟 𝐭𝐡𝐞𝐬𝐞 𝐭𝐨 𝐰𝐨𝐫𝐤

Give yourself a chance of success, 𝐓𝐡𝐞 𝐛𝐞𝐬𝐭 𝐝𝐢𝐞𝐭 𝐢𝐬 𝐭𝐡𝐞 𝐨𝐧𝐞 𝐰𝐡𝐞𝐫𝐞 𝐲𝐨𝐮 diet on the highest calories possible for you to lose weight, make small changes and easy food swaps, so its easy to adhere to.

Keep the volume high and the calories low so that you don't get too hungry....

��If you agree please like and share and follow me for more content like this.

Comment below on your preference for diets......

02/01/2023

If you aren't following Luke your missing out

He produces great content that easy to implement, if you have the willingness.

Each week I post a Reel of someone or something I enjoy, the content has to be useful, evidenced based, or just really funny.

Like, share, follow if you want to see more content like this...

01/01/2023

If fat loss is your goal

Don't make the same mistake as last year

don't look to lose 15kg, change your whole eating plan, and try and train 7 days a week

keep it simple and make a couple of changes you can stick to....

𝐒𝐞𝐭 𝐚 𝐫𝐞𝐚𝐥𝐢𝐬𝐭𝐢𝐜 𝐭𝐚𝐫𝐠𝐞𝐭 𝐨𝐟 𝐥𝐨𝐬𝐢𝐧𝐠 𝟎.𝟓-𝟏.𝟎𝐤𝐠 𝐚 𝐰𝐞𝐞𝐤

Work out how many calories you need to eat using a free calculator

Link in my bio 👆🏼

or Dm me

𝐂𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐨𝐫

and follow the steps

This will give you your maintenance calories and a protein target.

Eat at maintenance for a week

If you lose weight stay at maintenance

If you stay static drop your calories from maintenance by 10-15% and eat at the new level for two weeks

Each time your weight loss stalls (if you have been adherent) drop again.

Once you have mastered this 🖕 pick another lifestyle change

Steps
Sleep
Tracking
Meal removal - maybe just skip breakfast for 4 weeks...
Food swaps
Weight training (resistance)
Water (hydration)
Sunlight
Cardio

Any questions just ask 😀

30/12/2022

If weight loss is your goal

Don't make the same mistake as last year

don't look to lose 15kg, change your whole eating plan, and try and train 7 days a week

keep it simple and make a couple of changes you can stick to....

𝐒𝐞𝐭 𝐚 𝐫𝐞𝐚𝐥𝐢𝐬𝐭𝐢𝐜 𝐭𝐚𝐫𝐠𝐞𝐭 𝐨𝐟 𝐥𝐨𝐬𝐢𝐧𝐠 𝟎.𝟓𝐤𝐠 𝐚 𝐰𝐞𝐞𝐤

Work out how many calories you need to eat using a free calculator

Link in my bio 👆🏼

or Dm me

𝐂𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐨𝐫

and follow the steps

This will give you your maintenance calories and a protein target.

Eat at maintenance for a week

If you lose weight stay at maintenance

If you stay static drop your calories from maintenance by 10-15% and eat at the new level for two weeks - maybe just skip breakfast for 4 weeks...

Each time your weight loss stalls (if you have been adherent) drop again.

𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐲𝐨𝐮𝐫 𝐬𝐭𝐞𝐩𝐬 𝐚𝐧𝐝 𝐭𝐚𝐤𝐞 𝐭𝐡𝐞 𝐬𝐭𝐚𝐢𝐫𝐬.

𝐆𝐞𝐭 𝟖 𝐡𝐨𝐮𝐫𝐬 𝐨𝐟 𝐬𝐥𝐞𝐞𝐩 𝐚 𝐧𝐢𝐠𝐡𝐭

Any questions just ask 😀

29/12/2022

𝐆𝐑𝐄𝐄𝐊 𝐁𝐄𝐄𝐅 𝐊𝐎𝐅𝐓𝐀𝐒
with sweet potato fries and tzatziki

𝐈𝐍𝐆𝐑𝐄𝐃𝐈𝐄𝐍𝐓𝐒 - 𝐁𝐞𝐞𝐟 𝐊𝐨𝐟𝐭𝐚
lean mince beef 525 grams red onion x 1 fresh parsley 15 grams feta cheese 75 grams garlic onion powder 4 grams worcestershire sauce 22 ml garam masala 5 grams coriander cumin powder 4 grams salt 0.5 Tsp Black Pepper 0.5 Tsp Vegetanble oil 1 Tbsp

𝐈𝐍𝐆𝐑𝐄𝐃𝐈𝐄𝐍𝐓𝐒 - 𝐒𝐰𝐞𝐞𝐭 𝐩𝐨𝐭𝐚𝐭𝐨 𝐟𝐫𝐢𝐞𝐬
sweet potato 600 grams vegetable oil 1 Tbsp smoked paprika 2 grams salt 0.5 Tsp

𝐈𝐍𝐆𝐑𝐄𝐃𝐈𝐄𝐍𝐓𝐒 - 𝐓𝐳𝐚𝐭𝐳𝐢𝐤𝐢
Garlic Cloves 2 pieces Fresh Mint 10 grams Cucumber 2 pieces Natural Yougurt 340 Grams Salt 0.5 Tsp Black pepper 0.5 tsp

𝐈𝐍𝐆𝐑𝐄𝐃𝐈𝐄𝐍𝐓𝐒 - 𝐬𝐚𝐥𝐚𝐝 𝐫𝐨𝐜𝐤𝐞𝐭
80 grams lemon x 1 olive oil 3 Tbsp Salt 0.5 Tsp Black pepper 0.5 tsp

𝐈𝐍𝐒𝐓𝐑𝐔𝐂𝐓𝐈𝐎𝐍𝐒
bake fries 200c 25 mins prep veg make koftas - combine mince, onion, parsley, feta, garlic and onion powder, worcestershire sauce, garam masala, coriander, cumin powder, salt pepper make tzatziki - mince the garlic, chop th emint, grate the cucumber (remove the water) mix with salt and pepper and set aside fry kofta serve and enjoy....

28/12/2022

Starvation mode isn't a thing, there are hundreds of studies that disprove this myth.

AND

you can’t ‘BREAK’ your metabolism.

The fact is it slows down as you lose weight.

If you gain weight your body needs more calories to function

If you lose weight, it needs less.

Set a realistic target of losing 0.5kg a week

Increase your steps and take the stairs.

Work out how many calories you need to eat using a free calculator

Link in my bio 👆🏼

Or DM the word

𝐂𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐨𝐫

to get started

As an added bonus when you add your email I will send you my My Fitness Pal guide for free

𝐖𝐨𝐫𝐭𝐡 $𝟒𝟗.𝟗𝟓

Get cracked on with eating in a calorie deficit of 10-15% below maintenance

Get 8 hours sleep a night and stop snacking.

Any questions just ask 😀

26/12/2022

𝐒𝐚𝐥𝐦𝐨𝐧 𝐭𝐞𝐫𝐢𝐲𝐚𝐤𝐢
𝐰𝐢𝐭𝐡 𝐬𝐧𝐨𝐰 𝐩𝐞𝐚 𝐫𝐢𝐜𝐞 𝐟𝐫𝐨𝐦 𝐡𝐞𝐥𝐥𝐨 𝐜𝐡𝐞𝐟

𝟕𝟓𝟓 𝐂𝐀𝐋𝐎𝐑𝐈𝐄𝐒 𝟒𝟗 𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝟏𝟎𝟎 𝐂𝐀𝐑𝐁𝐒 𝟐𝟐 𝐅𝐀𝐓𝐒

𝐈𝐍𝐆𝐑𝐄𝐃𝐈𝐄𝐍𝐓𝐒 - salmon
Skinless salmon fillet 525 grams spring onions 60 grams olive oil 1 Tbsp Salt 0.5 Tsp ginger garlic paste 20 grams teriyaki sauce 60 grams honey 15 grams hoisin sauce 60 grams soy sauce 20 grams white vinegar 22 ml sesame oil 22 ml sesame seeds 15 grams

𝐈𝐍𝐆𝐑𝐄𝐃𝐈𝐄𝐍𝐓𝐒 - Rice
Snow peas 150 grams jasmine rice 225 grams water 450 ml salt 1 Tsp

𝐈𝐍𝐒𝐓𝐑𝐔𝐂𝐓𝐈𝐎𝐍𝐒
prep veg boil rice once cooked add snow peas and remove from the heat fry salmon 3-4 mins each side, transfer to a plate and keep the pan prepare the teriyaki sauce return the pan to the heat and add the salmon coat well and serve

IF YOU LIKE THESE RECIPIES DM THE WORD

𝐌𝐄𝐍𝐔

TO BE ADDED TO THE DATABASE AND RECIEVE A MONTHLY RECIPIE BOOK AND COOKING GUIDE..

Amplify You

08/01/2023

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03/01/2023

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